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The Anatomy of Stretching: Your Illustrated Guide to Flexibility And Copyright © 2007, 2011 by Brad Walker. All rights reserved. No portion of this book, except for brief review, may be reproduced, stored in a retrieval system, or transmitted in any form or by any means – electronic, mechanical, photocopying, recording, or otherwise – without the written permission of the publisher. For information, contact Lotus Publishing or North Atlantic Books. First published in 2007. This revised second edition published in 2011 by Lotus Publishing Apple Tree Cottage, Inlands Road, Nutbourne, PO18 8RJ and North Atlantic Books P.O. Box 12327 Berkeley, California 94712 Drawings Pascale Pollier and Amanda Williams Cover Design Jim Wilkie The Anatomy of Stretching is sponsored by the Society for the Study of Native Arts and Sciences, a nonprofit educational corporation whose goals are to develop an educational and cross-cultural perspective linking various scientific, social, and artistic fields; to nurture a holistic view of arts, sciences, humanities, and healing; and to publish and distribute literature on the relationship of mind, body, and nature. MEDICAL DISCLAIMER: The following information is intended for general information purposes only. Individuals should always see their health care provider before administering any suggestions made in this book. Any application of the material set forth in the following pages is at the reader’s discretion and is his or her sole responsibility. The British Library Cataloguing has cataloged the printed edition as follows: A CIP record for this book is available from the British Library eBook ISBN: 978-1-58394-730-2 ISBN 978 1 905367 29 0 (Lotus Publishing) Trade Paperback ISBN 978 1 55643 596 6 (North Atlantic Books) The Library of Congress has cataloged the first edition as follows: Walker, Brad, 1971– The anatomy of stretching / Brad Walker. p. cm. ISBN-13: 978-1-55643-596-6 (pbk.) ISBN-10: 1-55643-596-7 (pbk.) 1. Stretching exercises. I. Title. RA781.63.W35 2006 613.7′182–dc22 2006022377 Here’s Where You Get $97 Worth of Bonus Information, Just for Purchasing This Book: www.StretchingBonus.com Find all the answers to your questions about stretching for maximum performance and injury reduction with the free Stretching Tips ebook. The 1-hour MP3 audio presentation takes you beyond the basics and discusses little-known stretching secrets that will revolutionize the way you think about stretching and flexibility. v3.1 Contents Cover Title Page Copyright How to Use This Book Introduction Chapter 1 Flexibility, Anatomy, and Physiology Fitness and Flexibility Muscle Anatomy The Physiology of Muscle Contraction Muscle Reflexes Musculo-skeletal Mechanics Levers Generation of Force What Happens When a Muscle Is Stretched? Terms of Anatomical Direction Chapter 2 The Principles of Stretching The Benefits of Stretching Types of Stretching Static Stretches Dynamic Stretches The Rules for Safe Stretching How to Stretch Properly How to Use Stretching as Part of the Warm-up Chapter 3 Neck and Shoulders A01: Lateral Neck Stretch A02: Rotating Neck Stretch A03: Forward Flexion Neck Stretch A04: Diagonal Flexion Neck Stretch A05: Neck Extension Stretch A06: Neck Protraction Stretch A07: Sitting Neck Flexion Stretch A08: Parallel Arm Shoulder Stretch A09: Bent Arm Shoulder Stretch A10: Wrap Around Shoulder Stretch A11: Cross Over Shoulder Stretch A12: Reaching-up Shoulder Stretch A13: Elbow-out Rotator Stretch A14: Arm-up Rotator Stretch A15: Arm-down Rotator Stretch A16: Reverse Shoulder Stretch A17: Assisted Reverse Shoulder Stretch Chapter 4 Arms and Chest B01: Above Head Chest Stretch B02: Partner Assisted Chest Stretch B03: Seated Partner Assisted Chest Stretch B04: Parallel Arm Chest Stretch B05: Bent Arm Chest Stretch B06: Assisted Reverse Chest Stretch B07: Bent-over Chest Stretch B08: Kneeling Chest Stretch B09: Reaching-down Triceps Stretch B10: Triceps Stretch B11: Kneeling Forearm Stretch B12: Palms-out Forearm Stretch B13: Fingers-down Forearm Stretch B14: Finger Stretch B15: Thumb Stretch B16: Fingers-down Wrist Stretch B17: Rotating Wrist Stretch Chapter 5 Stomach C01: On Elbows Stomach Stretch C02: Rising Stomach Stretch C03: Rotating Stomach Stretch C04: Standing Lean-back Stomach Stretch C05: Standing Lean-back Side Stomach Stretch C06: Back Arching Stomach Stretch Chapter 6 Back and Sides D01: Reaching Forward Upper Back Stretch D02: Reaching Upper Back Stretch D03: Reach-up Back Stretch D04: Lying Whole Body Stretch D05: Sitting Bent-over Back Stretch D06: Sitting Side Reach Stretch D07: Standing Knee-to-chest Stretch D08: Lying Knee-to-chest Stretch D09: Lying Double Knee-to-chest Stretch D10: Kneeling Reach Forward Stretch D11: Kneeling Back-arch Stretch D12: Kneeling Back-slump Stretch D13: Kneeling Back Rotation Stretch D14: Standing Back Rotation Stretch D15: Standing Reach-up Back Rotation Stretch D16: Lying Leg Cross-over Stretch D17: Lying Knee Roll-over Stretch D18: Sitting Knee-up Rotation Stretch D19: Sitting Knee-up Extended Rotation Stretch D20: Kneeling Reach-around Stretch D21: Standing Lateral Side Stretch D22: Reaching Lateral Side Stretch D23: Sitting Lateral Side Stretch Chapter 7 Hips and Buttocks E01: Lying Cross-over Knee Pull-down Stretch E02: Lying Leg Tuck Hip Stretch E03: Standing Leg Tuck Hip Stretch E04: Standing Leg Resting Buttocks Stretch E05: Sitting Rotational Hip Stretch E06: Standing Rotational Hip Stretch E07: Sitting Cross-legged Reach Forward Stretch E08: Sitting Feet-together Reach Forward Stretch E09: Sitting Knee-to-chest Buttocks Stretch E10: Sitting Foot-to-chest Buttocks Stretch E11: Lying Cross-over Knee Pull-up Stretch E12: Sitting Leg Resting Buttocks Stretch E13: Lying Leg Resting Buttocks Stretch Chapter 8 Quadriceps F01: Kneeling Quad Stretch F02: Standing Quad Stretch F03: Standing Reach-up Quad Stretch F04: Lying Quad Stretch F05: On-your-side Quad Stretch F06: Single Lean-back Quad Stretch F07: Double Lean-back Quad Stretch Chapter 9 Hamstrings G01: Sitting Reach Forward Hamstring Stretch G02: Standing Toe-pointed Hamstring Stretch G03: Standing Toe-raised Hamstring Stretch G04: Standing Leg-up Hamstring Stretch G05: Standing Leg-up Toe-in Hamstring Stretch G06: Sitting Single Leg Hamstring Stretch G07: Lying Partner Assisted Hamstring Stretch G08: Lying Bent Knee Hamstring Stretch G09: Lying Straight Knee Hamstring Stretch G10: Kneeling Toe-raised Hamstring Stretch G11: Sitting Leg Resting Hamstring Stretch G12: Standing Leg-up Bent Knee Hamstring Stretch G13: Standing High-leg Bent Knee Hamstring Stretch G14: Sitting Bent Knee Toe-pull Hamstring Stretch G15: Standing Reach Down Hamstring Stretch Chapter 10 Adductors H01: Sitting Feet Together Adductor Stretch H02: Standing Wide Knees Adductor Stretch H03: Standing Leg-up Adductor Stretch H04: Kneeling Leg-out Adductor Stretch H05: Squatting Leg-out Adductor Stretch H06: Kneeling Face-down Adductor Stretch H07: Sitting Wide Leg Adductor Stretch H08: Standing Wide Leg Adductor Stretch Chapter 11 Abductors I01: Standing Hip-out Abductor Stretch I02: Standing Leg Cross Abductor Stretch I03: Leaning Abductor Stretch I04: Standing Leg-under Abductor Stretch I05: Lying Abductor Stretch I06: Lying Swiss Ball Abductor Stretch I07: Lying Leg Hang Abductor Stretch Chapter 12 Upper Calves J01: Standing Toe-up Calf Stretch J02: Standing Toe Raised Calf Stretch J03: Single Heel Drop Calf Stretch J04: Double Heel Drop Calf Stretch J05: Standing Heel Back Calf Stretch J06: Leaning Heel Back Calf Stretch J07: Crouching Heel Back Calf Stretch J08: Sitting Toe Pull Calf Stretch Chapter 13 Lower Calves and Achilles Tendon K01: Standing Toe-up Achilles Stretch K02: Single Heel Drop Achilles Stretch K03: Standing Heel Back Achilles Stretch K04: Leaning Heel Back Achilles Stretch K05: Sitting Bent Knee Toe Pull Achilles Stretch K06: Crouching Heel Back Achilles Stretch K07: Kneeling Heel-down Achilles Stretch K08: Squatting Achilles Stretch Chapter 14 Shins, Ankles, Feet, and Toes L01: Foot-behind Shin Stretch L02: Front Cross-over Shin Stretch L03: Raised Foot Shin Stretch L04: Double Kneeling Shin Stretch L05: Squatting Toe Stretch L06: Ankle Rotation Stretch Resources Top Five Stretches for Each Sports Injury Top Five Stretches for Each Sport Glossary How to Use This Book The Anatomy of Stretching is designed to provide a balance of theoretical information about the fundamentals of stretching and flexibility anatomy and physiology, and the practical application of how to perform 135 unique stretching exercises. All the stretching exercises are indexed according to what part of the body is being stretched and further information is provided on exactly which muscles are being targeted. As well as a detailed anatomical drawing, each stretch section includes a description of how the stretch is performed, a list of sports and sports injuries that the stretch is most beneficial for, and additional information about any common problems associated with this stretch. The information about each stretch is presented in a uniform style throughout. An example is given below, with the meaning of headings explained in bold. Introduction The subject of stretching and flexibility has evolved considerably over the last fifteen to twenty years. Long gone are the days when the topic of stretching was relegated to a few pages at the back of books on health and fitness, or when a dozen stick figures performing the most basic of stretching exercises was considered a detailed reference. Fifteen years ago it was hard to find a text specifically on stretching, but today there are dozens of references.
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